DIGITAL ISSUE
How you can run-proof your body
Tired of feeling sore after you hit the road? This four-move series can help
RUNNERS’ BODIES TAKE a pounding as they move mile after mile, pursuing fast times, fit bodies, and the thrill that comes with finishing their goals. The accumulated stress on the bones and tendons builds up—and that can sometimes put even the most dedicated runners in a world of hurt.
Do these exercises three times per week to strengthen your bones and tendons for faster, pain-free runs, says Jay Dicharry, MPT, SCS, author of Running Rewired: Reinvent Your Run for Stability, Strength, and Speed.
For core and scapular stability
Thread the needle plank
20 reps per side
Set up in a high plank position, feet wider than shoulders. Get perpendicular to a cable machine or a resistance band anchored a few inches off the floor. Reach under your body to grasp the handle with your outside hand. Your upper body will twist; keep your lower body still. Untwist back to the plank position. Then extend your working arm to the side until it’s parallel to the floor.
For hip propulsion
Single-leg deadlift
20 reps per side
Stand with one leg forward, holding dumbbells or kettlebells. Keep your weight on the front foot; use your rear foot only as a counterbalance. Push your butt back, then hinge forward and lower the weights until you feel tension in your hamstring, while allowing your rear foot to hover off the floor. Then, push your pelvis forward to activate your glutes and extend your hips to stand back up.
For knee tolerance
Helicopter lunge
24 reps per side
Start in a wide stance, with one foot in front and the other behind, keeping your hands on your hips and your torso vertical. Push your hips forward, lowering your thigh down slowly for 3 seconds. Push your lead foot away from you to stand back up, taking 3 seconds to return to the start.
For power and bone health
Split curb jump
40 reps per side
Find a curb or stable surface a few inches off the ground. Place one foot on the curb, then explosively drive your body up, switching your feet in midair. As soon as your feet land, jump up again into the next rep. Quickness is key.
This article originally appeared on Men’s Health US.
